This tomato soup is so rich and thick you'll swear it's laden with cream and butter. The trick is really good tomatoes.

Submitted by CHEF_MEG

This vegetarian chili can be made on the stove top or in a slow cooker.

Submitted by AEGARRISON

This recipe makes quite a bit, so you can take half of the remaining chicken mixture and sauce and make soup. See "sour cream chicken enchilada soup" that I also submitted.

Submitted by SKEYDOO

This recipe came from the chicken enchilada recipe I submitted earlier. I didn't need to make that many chicken enchiladas, so I made this up to make a slightly different meal. I used the remaining sauce from the chicken enchilada recipe, then added the remaining chicken and added the chicken broth.

Submitted by SKEYDOO

A quick and hearty soup with plenty of spice!

Submitted by SP_STEPF

In 15 minutes, this easy recipe will take the chill off a cold evening.

This sauce is great on grilled meats, and it makes enough for two meals. Try it on cooked pasta or roasted vegetables.

Submitted by CHEF_MEG

Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides.

Submitted by JENNLOVE

Chef Meg shares a secret for getting the perfect grilled sandwich!

Submitted by CHEF_MEG

Wonderful flavor to your normal everyday vegetables!

Submitted by IILAAD65

Yum! You've probably never had soup like this before, but we bet you'll be coming back for more.

This "Spinach & Avocado Cannellini Bean Hummus" is what would happen if hummus and guacamole mated!

Submitted by FANNETASTICFOOD

Ditch those packets from the supermarket, and whip up a batch of this simple, tasty taco seasoning!

Submitted by CHEF_MEG

This recipe sings of the fall and early winter harvest.

Submitted by CHEF_MEG

Tostada means toasted in Spanish, and in this simple recipe, Chef Meg makes a crunchy, crispy, chewy, cheesy tostada using leftovers from her Slow Cooker Provencal Chicken and Beans dish.

Submitted by CHEF_MEG

This is a great recipe to use as a basis for plenty of meals!

Submitted by CHEF_MEG

Cookbook creator says: I let the recipe database add the calories, etc. in the nutritional information. I will come back later to add the actual figures from the labelling on the protein powder, Benefibre, etc.

Submitted by KATHRYNGAUL

Tasty and Nutritious

Submitted by FLYAWAYFREE

A healthy take on the Greek eggplant casserole.

Submitted by KHILKEY

This traditional Mexican sauce is spicy and goes well with Chef Meg's Cocoa-Crusted Pork Tenderloin.

Submitted by CHEF_MEG

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion!

Submitted by CHEF_MEG

These meringues are a fun treat when served with low-fat vanilla ice cream and fresh fruit.

Submitted by CHEF_MEG

A quick and delicious smoothie to satisfy that sweet tooth in a healthy way! My kids LOVE these smoothies.

Submitted by RAEBRALOP

These muffins are loaded with whole grains, fruits, and vegetables! This is a slightly different version of my Healthy Breakfast Muffins. This recipe made 32 regular sized muffins. Depending on how full you fill the muffin cups, I'd say you should get 28 - 32 muffins. Nutritional value is calculated on 30 servings (1 muffin = 1 serving).

This recipe is really easy; it's really more of a process than a recipe. Rice paper wrappers, which are available in the ethnic sections of most larger supermarkets these days, are a great way to wrap your veggies and protein for a quick snack or light lunch.

Submitted by CHEF_MEG

Great tasting and Healthy alternative to fries.

Submitted by LIZZS2NDCHANCE

This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it!

Submitted by SP_STEPF

With this dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and�if you�re feeling creative�use a vegetable peeler to create curls of orange zest.

Submitted by CHEF_MEG

Fast, easy & delicious! Oh, and low cal! Perfect to get your morning started.

Submitted by HOPEIGETIT2

A low calorie, low fat tasty treat.
If you wish to make this even more healthy add a tsp. of protein powder.

Submitted by HOOTOWLRN

This Mexican pizza is a tasty alternative to traditional pizza. Add grilled chicken or cooked shrimp to change this up!

Submitted by SP_STEPF

Use this whole-wheat and cornmeal crust to make my delicious Mexican pizza.

Submitted by SP_STEPF

Brought To Your Kitchen From SparkPeople Member: LBBROCK195

Fresh veggies and canned beans make this tasty high fiber soup.
Easily changed to suit your taste.

Submitted by WENDYWITKOSKI

crispy and spicy

Submitted by JENKATRON

The perfect soup to warm your belly on a cold night or soothe you when you're sick.

Submitted by CHEF_MEG

Since my daughter was little, we have always made banana bread in baby muffin tins. They are easier for little hands that way!

Submitted by MARYHAMILTON

There's no need to buy pumpkin pie spice. You can easily make your own at home. And it makes a great hostess gift for any fall event! Feel free to double or triple this recipe!

Submitted by CHEF_MEG

A yummy way to cut the calories, not the tradition.

Just to clarify for the questions below:
First, YES the cream cheese is figured into the totals...if you use FULL FAT cream cheese, the fat content will be considerably higher. But low fat cream cheese really takes the fat down.

Second, I haven't ever tried it with regular Italian dressing...let me know how it turns out!

Third, I HIGHLY recommend using the low setting for cooking...it allows the juices from the chicken to really seep into the dressing.

Submitted by ORANGECOWCAT

Instead of a whole pie, try making bite-size tarts. The diminutive desserts cook quicker and are automatically portion controlled. Plus, they're easier to make for a crowd, and there's no need for a fork and plate.

Submitted by CHEF_MEG

I make this every year for Halloween and throughout the fall. We eat it with corn bread. Tastes great with a little shredded cheese on top. Great for Potlucks!

Submitted by SBNEMITZ

Sounds unusual, but try it! It's excellent for using up your Halloween pumpkins.

Submitted by KARATEMAMABEAR

Halloween theme green pea soup with cheese. Fun for kids, quick and healthy too!

Submitted by AURORA.BELLA

Baked potatoes stuffed with seasoned cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat.

2 points per serving.

Submitted by IAMSUCCEEDING

This protein-rich vegetarian recipe is simple to make and tasty to eat!

Submitted by CHEF_MEG

Guiltless high-fiber, high-protein brownies.

Submitted by GENEVIVA

Great alternative to the usual breakfast fare.

These sautéed pork chops with a curried pan sauce make a quick weeknight dinner.

Customize this recipe with your favorite spices.

Submitted by GRANKAT

A hearty, homecooked meal that everyone will love! Serve with steamed broccoli and sweet corn for a complete vegetarian meal.

Submitted by COACH_NICOLE

Easy to make Muffins

Submitted by ANDY838

Think carrot cake, but without the guilt!

Submitted by SQUIRRELLYPOO

Not just for the lunchroom anymore. These Sloppy Joes are given an extra boost with some surprise ingredients.

fat free sugar free delicius cheesecake

Submitted by MURKOV

A zesty way to prepare a traditional cheesecake.

Made in the blender!

Submitted by RENIDAY1

Delicious gluten-free take on chicken fingers

Submitted by LARARUINE

Tasty Low fat/Low calorie version of the bar room favorite

A recipe that has portion control built right in.

Submitted by RACHELJMILLERS

Who can resist thick, creamy decadent cheesecake? Try this low-fat version in the single serving size.

This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triple the batch and freeze them for quick and healthy breakfasts.

Submitted by CHEF_MEG

Cucumbers give this guacamole a refreshing flavor.

Submitted by COACH_NICOLE

Serve this on top of a bed of brown rice.

High fiber, healthy breakfast muffin.

Submitted by KIMBERK24

This makes an easy weekend brunch or quick breakfast.

Submitted by NANALINDA5355

This taste just like store bought sausage

Submitted by XANADUREALM

Try these light and low-fat personal pies for dessert during the fall. They're a great substitute for pumpkin pie or sweet potato casserole.

Submitted by CHEF_MEG

Submitted by ANNITTA

Submitted by SHANAYMACHINE

This classic German stew is made with lean trimmed beef stew meat and cabbage.

Use as a dip for veggies or a spread on pita and sandwiches.

Submitted by COACH_NICOLE

"Vanilla extract" usually isn't made with real vanilla. The good news is that it's really easy--and affordable--to make your own.

Submitted by CHEF_MEG

This warm creamy soup tastes decadent and heavy, without any extra calories or fat.

Submitted by THEFRONTBURNER

A wonderful soup to warm up those chilly winter nights and it is packed with Vitamin A.

Submitted by COURTNEYBECKETT

Quick and easy dinner, plus low in calories per serving. Have a salad on the side to round out your meal!

Feel free to substitute in different "cream of" soups, be they low sodium or lower in calories or fat, plus any other veggies you want to add. Use flavored or plain mashed potatoes, or any other seasonings you like. Enjoy!

Submitted by KIMMY0811

"This recipe was wonderful! Probably one of the best I have tested!" Chef Meg really didn't have to change this recipe very much. It certainly gets her stamp of approval though! She did increase the serving size.

Submitted by CHEF_MEG

Submitted by LOSINGCHICK

10 day master cleanse

Submitted by LLKOOLMOM5

Chef Meg's Beef Roast becomes a full dinner, complete with two servings of vegetables.

Submitted by CHEF_MEG

Lean and versatile, this recipe is the little black dress of your healthy recipe arsenal. Cook this roast on a Sunday and enjoy it throughout the week. We used no salt, just pepper for a truly flavorful roast.

Submitted by CHEF_MEG

These onions add flavor to any dish, from soups and sandwiches to stews and dips.

Submitted by CHEF_MEG

So good, you'll think someone brought home takeout!

Submitted by CHEF_MEG

Use leftover roast beef to make this quick, hearty, healthy soup.

Submitted by CHEF_MEG

Chef Meg lightened up a picnic and potluck favorite! Her secret ingredient (shh, don't tell!) is pickle juice.

Submitted by CHEF_MEG

Fried, battered, dripping sauce--hot wings are calorie bombs! But not these.

Submitted by CHEF_MEG

A great combination of meat, vegetables and whole grains for a great healthy comfort food.

Submitted by ANEW50

Looking for an excellent alternative to high fat pizza? Try this recipe...chock full of veggies and cheese, it's sure to please! Leave out the ham or add other fresh veggies of your choice.

Submitted by KSWASSON44

A banana Bread that is low in fat, Low in calories but tastes great too!!

Submitted by COLLEEN76

This sweet and spicy soup is a staple of Thai takeout. Chef Meg recreated it for a fraction of the cost and sodium!

Submitted by CHEF_MEG

Submitted by KSPILLS713

This delicious pie makes it's own "crust" while baking. My mother-in-law gave me the recipe.

1/8 of pie = 2 WW points
1/8 of pie = 1/2 vegetable serving

Submitted by JESSICAB1221

Fat Free & Cholesterol Free

Submitted by BJCHOOMS

In my old neighborhood, there was an amazing takeout place where I'd get Thai curry vegetables on a pretty regular basis. I didn't think I could make it, or make it healthfully for that matter - until this morning. I played around with what I had on hand and came up with the following recipe for tonight's dinner, with plenty to freeze for later cravings.

Submitted by ABSINTHEMINDED

This pie will knock your socks off! I make it without pie crusts to save LOTS of calories! Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie! Better texture than pumpkin, and you only need three sweet potatoes for two pies!

Submitted by GLOBALJUJU

Submitted by LOLIESPAGNOLIE

I took at recipe I found here and substituted some of the ingredients for some lower fat ones. I hope you like it.

Submitted by MARCIEMCGOWAN

This creamy dessert is low in saturated fat, cholesterol, and sodium.

Panzanella is an Italian salad that can be found on trendy bistro menus in the hot summer months. This salad was invented when times were tough, as a way to use up stale bread.

Submitted by CHEF_MEG

Bake these over the weekend, and enjoy throughout the week for breakfast or a snack.

I bought a Papa Murphy Mediterrean Pizza and decided to make it myself with less fat and calories! We LOVE pizza and become very fond of the Alfredo kind, it is the BEST! It makes eating spinach a wonderful treat!

Submitted by KHDOESMK

You'll forget all about beef burgers once you try these. Salty and rich feta is mixed with lean ground turkey and Greek herbs for a juicy and delicious burgers.

Submitted by CHEF_MEG

This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk!

Submitted by FANNETASTICFOOD

This tastes just like cheese pizza, plus you get about 25% of your daily calcium in one meal! Pair this with a salad and you have a great pizzaria style lunch without the calories attached...or the bill.

Submitted by PUNKGIRL213

A quick and easy side dish that's perfect for fall and winter!

Submitted by RYEAXL1

Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes.

Submitted by CHEF_MEG

Tapenade is a traditional sauce or condiment from Provence, in the south of France. It adds a punch of flavor for very few calories. You can buy premade tapenade, but you'll spend more money and be consuming more sodium than if you made it at home.

Submitted by CHEF_MEG

A traditional and very popular Indian chicken dish which is bursting full of flavour and colour

Submitted by PSDAHRI

A terrific dish when served over a bed of brown rice.

Submitted by SERRA55

Rich, flavorful honey mustard chicken with carrots and potatoes.

A wonderful way to use up the vegetables in your crisper.

Submitted by BLUEMURRAY

Filling and sweet -- try this good-for-you treat!

Healthy chocolate chip cookies? Yes, you read correctly. Check this recipe out!

Raspberry, strawberry, blueberry, blackberry--choose any berry you want. You can't go wrong with these healthy, tasty muffins.

Submitted by CHEF_MEG

This one-dish meal is great for a weeknight meal or as a appetizer for a party.Serve it with steamed broccoli or a green salad.

Submitted by CHEF_MEG

Whole wheat bread gives this side staying power. The fruits and vegetables bulk up the dish, so a little goes a long way. A bit of turkey bacon adds another layer of flavor without adding many calories.

Submitted by CHEF_MEG

This is a great dessert that's delicious when strawberries are in season.

Submitted by CHEF_MEG

These taste quite Good considering there is only 8 g of carbs per pancake!

(A great compliment to a competition diet because they are high in protein and low in carbs!)

Submitted by FITGIRL15

Submitted by GREENMNM45

Use with a bag of pre-shredded broccoli & cauliflower; makes this recipe super quick.

Submitted by PBERGER3

A tasty way to get your veggies during BBQ season

Submitted by EMMAPALE

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!

Submitted by COACH_NICOLE

The versatility of this salsa is limitless! Put it on grilled chicken or steak, add it to eggs, or serve with tortilla chips.

Submitted by METALFINGER2U

This soups works well with most vegetables from the garden-- experiment and use vegetables that are in season. Chef Meg was inspired to create this meal after a trip to the farmers market. Be creative and use whatever vegetables you have on hand!

Submitted by CHEF_MEG

While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad.

Submitted by CHEF_MEG

Like crab cakes -- but with salmon!

Submitted by JCOOKSON

Chicken and a savory sauce wrapped up.

Submitted by *SPARKLEMAMA*

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

A sure family favorite, make the night before and pop into the oven.

When looking for something stunning to serve at the next spring or summer gathering, try this quick and easy fruit pizza. It makes a delicious, refreshing dessert and a colorful centerpiece.

A old favorite just got even better!

Instant coffee in the batter intensifies the chocolate flavor. Beating the sugar and eggs together gives the baked brownies a crackly surface.

After you've roasted a chicken or turkey don't throw away the bones. They can be used to make homemade, low-sodium stocks, which can add flavor to your healthy, home-cooked meals.

Submitted by CHEF_MEG

Start your day with this hearty vitamin-rich granola.

Featured in the revised edition of The New American Plate.

Printed with permission from the American Institute for Cancer Research

With less than a gram of fat per slice, this is a great way to get that sweet fix. And it is about 100 calories per slice and less than 7 grams of sugar. It is a lightened up Joy of Cooking recipe that is so easy too.

Submitted by SLCCOLE

This lively low-saturated fat pasta dish contains lots of tomatoes and herbs and very little oil.

Ready in just 20 minutes.

Filling and not too high in Calories!

Submitted by ARDELIA82

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

Chef Meg made over a versatile member recipe by adding extra vegetables and reducing the sodium. Serve with a side salad or over whole wheat pasta or brown rice.

Submitted by CHEF_MEG

By choosing a darker chocolate and fat-free evaporated milk, Chef Meg was able to cut the calories of this chocolate dip in half!

Submitted by CHEF_MEG

This is my alternative to fried rice which uses no oil!

Submitted by RYDIAEMERALD

My dip has all the flavor of the original, but it's much easier on the waistline. I prefer to eat this "dip" with a fork or raw vegetables.

Submitted by CHEF_MEG

This is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 oz paper cups with popsicle sticks.

Very Tasty

Submitted by KAIROSGRAMMY

Gazpacho is one of my favorite summer meals, and it's no coincidence that it's also one of the easiest to make. It's simply a chilled, usually blended vegetable soup of Spanish origin.

Submitted by CHEF_MEG

This apple crisp is sweet and simple to prepare, but uses very little added sugar.

Submitted by JLCROMP

Ready in 25 minutes.

Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.

Submitted by COACH_NICOLE

A great recipe that is easy to make.

Submitted by SPROUT

Submitted by DOWNTOWNJB

an Easy and quick version of Chicken Parmesean

Submitted by SORCHACULLEN

A quick dinner the whole family will enjoy.